Thea has been a member of Angel Oak CrossFit for a few months, and decided to take herself to the next level by committing to the Success Story challenge. Even with two kids, one of which she brings with her to the gym, Thea works out with the Bootcamp crew a few days a week. In the short time she h...
If there’s somebody who is passionate about her job and career, it’s Taylor! She works full-time as a state probation agent, is pursuing her Master’s Degree, and still finds time to make it to the gym at least three times a week. Taylor’s upbeat attitude, and positive energy,...
Meet Matthew aka Matt aka Mattie… Matt joined Angel Oak CrossFit in September to write his own Success Story. He joined with one of the more common challenges those in Charleston face when trying to begin or stick to a fitness routine – work travel. Matt’s job in the medical field often...
Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) A. TABATA: Pass Thrus, Push-up Shoulder Taps B. Roll Shoulders C. 3x: 8 Step Ups, :30 Hollow Hold, 6 Push Press Weightlifting Pause Push Jerk (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 7 CJ (135/95) 7 BBJOs...
Roadmap: Navigating the Holidays Your 4-step guide to surviving the holidays and staying on track! The holiday season is here, whether we are ready for it or not! It’s the season of relaxation and recharging our batteries, food, and spending time with our families and loved ones. You’v...
Routine is the enemy. We are seeking to continuously evolve programming and class structure to constantly chase the unknown and unknowable. Our goal at Angel Oak CrossFit is to always provide every member with the best experience, which includes the most thoughtful and precise programming to help ev...
Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) A. 2:00 Jump Rope B. Lat Roll, Lat Stretch C. 2x: 10 Pass Thrus, 10 Reverse Snow Angels, 10 Scap Pull-ups, :30 Hollow Hold Gymnastics Pull-up Progression Volume 2 (Test Out!) Metcon Metcon (Time) Sport 21-18-15-12-9-6-3 DB thrusters (5...
Angel Oak CrossFit – AO-GO! Warm-up A: Warm-up (No Measure) a) easy 500m row/1k bike b) roll quads + pecs c) 2 Road Runs, 10 push ups, 20 abmats, 10 ring rows Metcon B: Metcon (No Measure) EMOM20: 1st: 8 – 10 Cal Row/6 – 8 Cal Bike 2nd: 8 – 10 burpees over the rower/burpees o...
Angel Oak CrossFit – Barbell Weightlifting A: BNPP + OHS Complex (4 Sets starting at 50% of snatch) 1 BNPP + 3 OHS Weightlifting B: Snatch Balance (6 x 2, starting at 60% of snatch) Weightlifting C: 3 Position Snatch (Floor, Pos. 2, Pos 1: 8×1, starting at 65%) 1 rep from pos...
Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) Partner Warm-up! 4 Rounds Each: P1- 150m Row/ 300m Bike P2- Front Plank then switch, and repeat until 4 times each *P2: Rd 1- Front Plank Rd 2- Air Squats Rd 3- Step-ups Rd 4- Jump Rope + Focused Mobility -calves -quads Metcon Metcon (...
